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Esparta Full Body

by Fabricio Marques

Program Description

training split that lasts a week, a rest or two for each workout

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness, Bodybuilding, Olympic Weightlifting, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 29, 2025 11:44
  • Last Edited
    Jun 18, 2025 07:59

Summary

Unleash your potential with the Esparta Full Body program, a comprehensive 12-week journey designed for serious lifters. Committing to just four days a week, you'll engage in a balanced mix of compound and isolation exercises that target every major muscle group. From barbell bench presses to dynamic dumbbell rows and core-strengthening planks, this program emphasizes strength, endurance, and functional fitness. Equip yourself with a full gym and get ready to transform your physique and boost your performance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abduction (Band)
2
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Squat (Barbell)
3
10 reps
-
9
French Press
3
12 reps
-
10
Plank
3
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Good Morning
3
10 reps
-
6
Single Arm Row (Cable)
2
10 reps
-
7
Shrug (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
12 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Sit Up
3
15+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Split Squat (Barbell)
3
10 reps
-
6
Lat Pulldown
2
12 reps
-
7
Bench Press (Close Grip)
3
10 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Leg Curl
3
10 reps
-
10
Russian Twist
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Landmine Press
2
12 reps
-
3A
Calf Raise (Machine)
3
15 reps
-
3B
Dip (Bodyweight)
4
AMRAP
-
4
Rack Pull (Barbell)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Hip Thrust (Barbell)
3
12 reps
-
8
Neck Curl
3
12 reps
-
9
Back Extension
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Abduction (Band)
2 Sets
12 Reps
-
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
10 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
6
Upright Row (Barbell)
3 Sets
10 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-
8
Squat (Barbell)
3 Sets
10 Reps
-
9
French Press
3 Sets
12 Reps
-
10
Plank
3 Sets
2 mins
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Pull-Up (Band)
3 Sets
AMRAP
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Goblet Squat
3 Sets
10 Reps
-
5
Good Morning
3 Sets
10 Reps
-
6
Single Arm Row (Cable)
2 Sets
10 Reps
-
7
Shrug (Barbell)
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
9
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
10
Sit Up
3 Sets
15+ Reps
-
Day 3
1
Wrist Curls
3 Sets
15 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
5
Split Squat (Barbell)
3 Sets
10 Reps
-
6
Lat Pulldown
2 Sets
12 Reps
-
7
Bench Press (Close Grip)
3 Sets
10 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
9
Leg Curl
3 Sets
10 Reps
-
10
Russian Twist
3 Sets
15 Reps
-
Day 4
1
Cable Crunch
3 Sets
12 Reps
-
2
Landmine Press
2 Sets
12 Reps
-
3A
Calf Raise (Machine)
3 Sets
15 Reps
-
3B
Dip (Bodyweight)
4 Sets
AMRAP
-
4
Rack Pull (Barbell)
2 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
7
Hip Thrust (Barbell)
3 Sets
12 Reps
-
8
Neck Curl
3 Sets
12 Reps
-
9
Back Extension
3 Sets
12 Reps
-